{"id":15502,"date":"2020-05-01T20:35:23","date_gmt":"2020-05-01T18:35:23","guid":{"rendered":"https:\/\/blooness.com\/?p=15502"},"modified":"2020-05-01T20:35:23","modified_gmt":"2020-05-01T18:35:23","slug":"%e5%81%a5%e8%ba%ab%e6%89%8b%e8%87%82%e4%ba%8c%e5%a4%b4%e8%82%8c%e7%bb%83%e4%b9%a0","status":"publish","type":"post","link":"https:\/\/blooness.com\/zh\/fitness-bras-biceps-exercices\/","title":{"rendered":"\u5065\u7f8e\u8fd0\u52a8\u4e2d\u624b\u81c2\u3001\u524d\u81c2\u548c\u80b1\u4e8c\u5934\u808c\u7684\u6700\u4f73\u8bad\u7ec3\u65b9\u6cd5"},"content":{"rendered":"<h2 id=\"lexercice-roi-de-la-longue-portion-du-biceps-le-curl-sur-banc-incline\">L&rsquo;exercice roi de la longue portion du biceps : le curl sur banc inclin\u00e9<\/h2>\n<p>Le Curl sur banc inclin\u00e9 est souvent d\u00e9sign\u00e9 par les as de la musculation comme \u00e9tant le meilleur exercice pour l&rsquo;hypertrophie des biceps, et c&rsquo;est celui qui permet de couvrir quasiment tous les genres anatomiques, <a href=\"https:\/\/www.youtube.com\/channel\/UCsKge7hBsxIDeLzP1Gr-uYg\" target=\"_blank\" rel=\"noopener noreferrer\">selon le roi de la musculation en France<\/a>.<\/p>\n<p><iframe loading=\"lazy\" title=\"Rudy Coia - Incline Curl - 20@27.5 kg\" width=\"800\" height=\"600\" src=\"https:\/\/www.youtube.com\/embed\/e5R8fz2Yedw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>Allong\u00e9 sur un banc inclin\u00e9 (t\u00eate relev\u00e9e), bras vers le sol avec une halt\u00e8re dans chaque main, il faudra fl\u00e9chir les coudes. Ce mouvement sollicite particuli\u00e8rement le <strong>chef long du biceps brachial<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"lexercice-pour-la-portion-courte-du-biceps-le-curl-assis-alterne-omoplates-serrees\">L&rsquo;exercice pour la portion courte du biceps : le curl assis altern\u00e9, omoplates serr\u00e9es<\/h2>\n<p>Assis sur un banc droit, omoplates serr\u00e9es, avec une rotation de la main, et en altern\u00e9, cet exercice unilat\u00e9ral permet de se focaliser sur chaque biceps.<\/p>\n<p>Position de d\u00e9part en prise marteau, une rotation du bras vers l&rsquo;ext\u00e9rieur lors de la flexion de coude puis finition en prise supination, c&rsquo;est-\u00e0-dire paume de la main vers l&rsquo;\u00e9paule. Cette version du curl assis permet ainsi de solliciter le biceps brachial dans sa globalit\u00e9, et non le long seulement.<\/p><div id=\"bloon-192614959\" class=\"bloon-vers-le-haut bloon-entity-placement\" style=\"margin-top: 10px;margin-bottom: 30px;\">\n<div style=\"padding: 5px; margin: 40px auto;; max-width: 600px; background: #effaff; border-radius: 0; box-shadow: 0px 0px 48px 0px rgb(0 0 0 \/ 15%);\">\n<p style=\"text-align: center;\"><em>Ce contenu fait partie du <a href=\"https:\/\/blooness.com\/guide\/\">guide Blooness, le guide de l&rsquo;alimentation humaine id\u00e9ale, dont vous retrouverez le sommaire ici<\/a> <\/em>\ud83c\udf31\ud83e\udd51<\/p>\n<\/div>\n<\/div>\n<p><iframe loading=\"lazy\" title=\"Le MEILLEUR exercice BICEPS (Mieux que le curl inclin\u00e9)\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/GDgXJSwNDlw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>Vous pouvez l\u00e9g\u00e8rement le coude en fin de mouvement. L&rsquo;int\u00e9r\u00eat de cet exercice, est de d\u00e9velopper aussi bien la portion courte, que la longue, selon <a href=\"https:\/\/www.youtube.com\/channel\/UCjhRiIXglrf6tagB7OxEO8w\" target=\"_blank\" rel=\"noopener noreferrer\">le disciple du roi de la musculation en France<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"le-curl-marteau\">Le curl marteau<\/h2>\n<p>La prise marteau permet un travail <strong>plus cibl\u00e9 du muscle brachial et du brachio-radial<\/strong> (muscle de l\u2019avant bras), au d\u00e9pend du biceps. C&rsquo;est un exercice compl\u00e9mentaire et indispensable \u00e0 int\u00e9grer \u00e0 sa s\u00e9ance de biceps, afin de d&rsquo;augmenter le volume de son bras sur le plan esth\u00e9tique, et de ne pas entra\u00eener de retard sur le brachial.<\/p>\n<p>Il peut s&rsquo;effectuer debout, assis ou sur pupitre, le mieux \u00e9tant de le faire debout ou assis.<\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"le-curl-pronation-pour-les-avants-bras\">Le curl pronation pour les avants-bras<\/h2>\n<p><iframe loading=\"lazy\" title=\"Curl Barre Debout prise en pronation - Exercice de Musculation Biceps\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/D3UkCEiq_vk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"exercices-de-biceps-attention-aux-traumatismes\">Exercices de biceps : attention aux traumatismes<\/h2>\n<p>Pour \u00e9viter les blessures, et travailler intelligemment, vous devez d&rsquo;un c\u00f4t\u00e9 mettre votre \u00e9go de c\u00f4t\u00e9 et opter pour des poids qui feront travailler vos biceps sans tricher, et effectuer un mouvement d\u00e9nu\u00e9 de tout risque au niveau des tendons. L&rsquo;objectif est de se muscler sans se traumatiser.<\/p>\n<h3 id=\"comment-jauger-ses-poids\">Comment jauger ses poids<\/h3>\n<p>Tout d&rsquo;abord, il faut domestiquer son corps, et partir sur des poids tr\u00e8s l\u00e9gers et un nombre de r\u00e9p\u00e9titions et de s\u00e9ries \u00e9lev\u00e9s (5 s\u00e9ries de 20 r\u00e9p\u00e9titions) afin de bien comprendre le mouvement qui nous est gr\u00e9, et qui permet la congestion.<\/p><div id=\"bloon-3401677414\" class=\"bloon-milieu bloon-entity-placement\" style=\"margin-top: 60px;margin-bottom: 60px;\"><div id=\"mc_embed_shell\">\n<style type=\"text\/css\">\n        #mc_embed_signup {background:#FCF2D9 !important; clear:left; font:14px Helvetica,Arial,sans-serif; width: 100%; max-width: 600px; padding: 10px; margin: 0 auto; border-radius: 14px; box-shadow: 0 10px 40px rgba(0, 0, 0, 0.1);}<br \/>\n        \/* Add your own Mailchimp form style overrides in your site stylesheet or in this style block.<br \/>\n           We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. *\/<br \/>\n<\/style>\n<div id=\"mc_embed_signup\">\n<form id=\"mc-embedded-subscribe-form\" class=\"validate\" action=\"https:\/\/blooness.us5.list-manage.com\/subscribe\/post?u=ec27c990eae905b01715293f2&amp;id=1e222aeab1&amp;f_id=004346edf0\" method=\"post\" name=\"mc-embedded-subscribe-form\" target=\"_blank\">\n<div id=\"mc_embed_signup_scroll\">\n<h2>S&rsquo;abonner \u00e0 la Newsletter<\/h2>\n<p>Nous vous conseillons vivement de vous abonner \u00e0 la newsletter afin de recevoir nos secrets de nutrition par email, \u00eatre notifi\u00e9 des nouvelles formations et des contenus premium exclusifs sur Blooness.<\/p>\n<div class=\"indicates-required\"><span class=\"asterisk\">*<\/span> obligatoire<\/div>\n<div class=\"mc-field-group\"><label for=\"mce-EMAIL\">Adresse mail <span class=\"asterisk\">*<\/span><\/label><input id=\"mce-EMAIL\" class=\"required email\" name=\"EMAIL\" required=\"\" type=\"email\" 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src=\"\/\/s3.amazonaws.com\/downloads.mailchimp.com\/js\/mc-validate.js\"><\/script><script type=\"text\/javascript\">(function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[0]='EMAIL';ftypes[0]='email';fnames[5]='LANGPREF';ftypes[5]='dropdown';fnames[1]='FNAME';ftypes[1]='text';fnames[2]='LNAME';ftypes[2]='text';fnames[3]='ADDRESS';ftypes[3]='address';fnames[4]='PHONE';ftypes[4]='phone';fnames[6]='MMERGE6';ftypes[6]='date';fnames[8]='PMPLEVELID';ftypes[8]='number';fnames[9]='PMPALLIDS';ftypes[9]='text';fnames[10]='PMPLEVEL';ftypes[10]='text';fnames[11]='MMERGE11';ftypes[11]='date';\/*\n * Translated default messages for the $ validation plugin.\n * Locale: FR\n *\/\n$.extend($.validator.messages, {\n        required: \"Ce champ est requis.\",\n        remote: \"Veuillez remplir ce champ pour continuer.\",\n        email: \"Veuillez entrer une adresse email valide.\",\n        url: \"Veuillez entrer une URL valide.\",\n        date: \"Veuillez entrer une date 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code +44 before the phone number',\n        },\n        {\n          countryCode: 'CA',\n          placeholder: '+1 000 000 0000',\n          helpText: 'Include the CA country code +1 before the phone number',\n        },\n        {\n          countryCode: 'AU',\n          placeholder: '+61 000 000 000',\n          helpText: 'Include the AU country code +61 before the phone number',\n        },\n        {\n          countryCode: 'DE',\n          placeholder: '+49 000 0000000',\n          helpText: 'F\u00fcgen Sie vor der Telefonnummer die DE-L\u00e4ndervorwahl +49 ein',\n        },\n        {\n          countryCode: 'FR',\n          placeholder: '+33 0 00 00 00 00',\n          helpText: 'Incluez le code pays FR +33 avant le num\u00e9ro de t\u00e9l\u00e9phone',\n        },\n        {\n          countryCode: 'ES',\n          placeholder: '+34 000 000 000',\n          helpText: 'Incluya el c\u00f3digo de pa\u00eds ES +34 antes del n\u00famero de tel\u00e9fono',\n        },\n        {\n    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{\n      var mockPlaceholders = [\n        {\n          countryCode: 'US',\n          placeholder: '+1 000 000 0000',\n          helpText: 'Include the US country code +1 before the phone number',\n        },\n        {\n          countryCode: 'GB',\n          placeholder: '+44 0000 000000',\n          helpText: 'Include the GB country code +44 before the phone number',\n        },\n        {\n          countryCode: 'CA',\n          placeholder: '+1 000 000 0000',\n          helpText: 'Include the CA country code +1 before the phone number',\n        },\n        {\n          countryCode: 'AU',\n          placeholder: '+61 000 000 000',\n          helpText: 'Include the AU country code +61 before the phone number',\n        },\n        {\n          countryCode: 'DE',\n          placeholder: '+49 000 0000000',\n          helpText: 'F\u00fcgen Sie vor der Telefonnummer die DE-L\u00e4ndervorwahl +49 ein',\n        },\n        {\n          countryCode: 'FR',\n          placeholder: '+33 0 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'F\u00fcgen Sie vor der Telefonnummer die AT-L\u00e4ndervorwahl +43 ein',\n        },\n        {\n          countryCode: 'IE',\n          placeholder: '+353 00 000 0000',\n          helpText: 'Include the IE country code +353 before the phone number',\n        },\n        {\n          countryCode: 'IT',\n          placeholder: '+39 000 000 0000',\n          helpText: 'Includere il prefisso internazionale IT +39 prima del numero di telefono',\n        },\n      ];\n      \n      if (!countryCode || typeof countryCode !== 'string') {\n        return mockPlaceholders[0].helpText;\n      }\n      \n      const selectedHelpText = mockPlaceholders.find(function(item) {\n          return item &#038;&#038; item.countryCode === countryCode;\n        });\n        \n        return selectedHelpText ? selectedHelpText.helpText : mockPlaceholders[0].helpText;\n    }\n\n    function setDefaultHelpText(countryCode) {\n      const helpTextSpan = document.querySelector('#help-text');\n      if (!helpTextSpan) {\n        return;\n      }\n\n        \n    }\n\n    function updateHelpTextCountryCode(countryCode, fieldName) {\n      if (!countryCode || !fieldName) {\n        return;\n      }\n      \n      setDefaultHelpText(countryCode);\n    }\n\n    function initializeSmsPhoneDropdown(fieldName) {\n      if (!fieldName || typeof fieldName !== 'string') {\n        return;\n      }\n      \n      const dropdown = document.querySelector('#country-select-' + fieldName);\n      const displayFlag = document.querySelector('#flag-display-' + fieldName);\n      \n      if (!dropdown || !displayFlag) {\n        return;\n      }\n\n      const smsPhoneData = window.MC?.smsPhoneData;\n      if (smsPhoneData &#038;&#038; smsPhoneData.programs &#038;&#038; Array.isArray(smsPhoneData.programs)) {\n        dropdown.innerHTML = generateDropdownOptions(smsPhoneData.programs);\n      }\n\n      const defaultProgram = getDefaultCountryProgram(smsPhoneData?.defaultCountryCode, smsPhoneData?.programs);\n      if (defaultProgram &#038;&#038; defaultProgram.countryCode) {\n        dropdown.value = defaultProgram.countryCode;\n        \n        const flagSpan = displayFlag?.querySelector('#flag-emoji-' + fieldName);\n        if (flagSpan) {\n          flagSpan.textContent = getCountryUnicodeFlag(defaultProgram.countryCode);\n          flagSpan.setAttribute('aria-label', sanitizeHtml(defaultProgram.countryCode) + ' flag');\n        }\n        \n        updateSmsLegalText(defaultProgram.countryCode, fieldName);\n        updatePlaceholder(defaultProgram.countryCode, fieldName);\n        updateCountryCodeInstruction(defaultProgram.countryCode, fieldName);\n      }\n\n     \n      var smsNotRequiredRemoveCountryCodeEnabled = true;\n      var smsField = Object.values({\"EMAIL\":{\"name\":\"EMAIL\",\"label\":\"Adresse mail\",\"helper_text\":\"\",\"type\":\"email\",\"required\":true,\"audience_field_name\":\"Adresse 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Newsletter\",\"choices\":[{\"value\":\"Fran\u00e7ais\",\"label\":\"Fran\u00e7ais\"},{\"value\":\"English\",\"label\":\"English\"}],\"merge_id\":5,\"help_text_enabled\":false,\"enabled\":true,\"order\":1,\"field_type\":\"merge\"},\"FNAME\":{\"name\":\"FNAME\",\"label\":\"Pr\u00e9nom\",\"helper_text\":\"\",\"type\":\"text\",\"required\":false,\"audience_field_name\":\"Pr\u00e9nom\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":1},\"LNAME\":{\"name\":\"LNAME\",\"label\":\"Nom\",\"helper_text\":\"\",\"type\":\"text\",\"required\":false,\"audience_field_name\":\"Nom\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":2},\"ADDRESS\":{\"name\":\"ADDRESS\",\"label\":\"Addresse de livraison\",\"helper_text\":\"\",\"type\":\"address\",\"required\":false,\"audience_field_name\":\"Addresse de livraison\",\"enabled\":false,\"order\":null,\"field_type\":\"merge\",\"merge_id\":3,\"countries\":{\"2\":\"Albania\",\"3\":\"Algeria\",\"4\":\"Andorra\",\"5\":\"Angola\",\"6\":\"Argentina\",\"7\":\"Armenia\",\"8\":\"Australia\",\"9\":\"Austria\",\"10\":\"Azerbaijan\",\"11\":\"Bahamas\",\"12\":\"Bahrain\",\"13\":\"Bangladesh\",\"14\":\"Barbados\",\"15\":\"Belarus\",\"16\":\"Belgium\",\"17\":\"Belize\",\"18\":\"Benin\",\"19\":\"Bermuda\",\"20\":\"Bhutan\",\"21\":\"Bolivia\",\"22\":\"Bosnia and Herzegovina\",\"23\":\"Botswana\",\"24\":\"Brazil\",\"25\":\"Bulgaria\",\"26\":\"Burkina Faso\",\"27\":\"Burundi\",\"28\":\"Cambodia\",\"29\":\"Cameroon\",\"30\":\"Canada\",\"31\":\"Cape Verde\",\"32\":\"Cayman Islands\",\"33\":\"Central African Republic\",\"34\":\"Chad\",\"35\":\"Chile\",\"36\":\"China\",\"37\":\"Colombia\",\"38\":\"Congo\",\"40\":\"Croatia\",\"41\":\"Cyprus\",\"42\":\"Czech Republic\",\"43\":\"Denmark\",\"44\":\"Djibouti\",\"45\":\"Ecuador\",\"46\":\"Egypt\",\"47\":\"El 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Republic\",\"85\":\"Latvia\",\"86\":\"Lebanon\",\"87\":\"Lesotho\",\"88\":\"Liberia\",\"90\":\"Liechtenstein\",\"91\":\"Lithuania\",\"92\":\"Luxembourg\",\"93\":\"Macedonia\",\"94\":\"Madagascar\",\"95\":\"Malawi\",\"96\":\"Malaysia\",\"97\":\"Maldives\",\"98\":\"Mali\",\"99\":\"Malta\",\"100\":\"Mauritania\",\"101\":\"Mexico\",\"102\":\"Moldova\",\"103\":\"Monaco\",\"104\":\"Mongolia\",\"105\":\"Morocco\",\"106\":\"Mozambique\",\"107\":\"Namibia\",\"108\":\"Nepal\",\"109\":\"Netherlands\",\"110\":\"Netherlands Antilles\",\"111\":\"New Zealand\",\"112\":\"Nicaragua\",\"113\":\"Niger\",\"114\":\"Nigeria\",\"116\":\"Norway\",\"117\":\"Oman\",\"118\":\"Pakistan\",\"119\":\"Panama\",\"120\":\"Paraguay\",\"121\":\"Peru\",\"122\":\"Philippines\",\"123\":\"Poland\",\"124\":\"Portugal\",\"126\":\"Qatar\",\"127\":\"Reunion\",\"128\":\"Romania\",\"129\":\"Russia\",\"130\":\"Rwanda\",\"132\":\"Samoa (Independent)\",\"133\":\"Saudi 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Island\",\"187\":\"Dominican Republic\",\"188\":\"Western Sahara\",\"189\":\"Falkland Islands\",\"191\":\"Faroe Islands\",\"192\":\"Grenada\",\"193\":\"French Guiana\",\"194\":\"Gibraltar\",\"195\":\"Greenland\",\"196\":\"Guadeloupe\",\"198\":\"Guatemala\",\"200\":\"Haiti\",\"202\":\"Jamaica\",\"203\":\"Kiribati\",\"204\":\"Comoros\",\"205\":\"Saint Kitts and Nevis\",\"206\":\"Saint Lucia\",\"207\":\"Marshall Islands\",\"208\":\"Macau\",\"210\":\"Martinique\",\"212\":\"Mauritius\",\"213\":\"New Caledonia\",\"214\":\"Norfolk Island\",\"215\":\"Nauru\",\"217\":\"Niue\",\"219\":\"Papua New Guinea\",\"221\":\"Pitcairn\",\"222\":\"Palau\",\"223\":\"Solomon Islands\",\"225\":\"Svalbard and Jan Mayen Islands\",\"227\":\"San Marino\",\"232\":\"Tonga\",\"233\":\"Timor-Leste\",\"234\":\"Trinidad and Tobago\",\"235\":\"Tuvalu\",\"237\":\"Saint Vincent and the Grenadines\",\"238\":\"Virgin Islands (U.S.)\",\"239\":\"Vanuatu\",\"241\":\"Mayotte\",\"242\":\"Myanmar\",\"255\":\"Sao Tome and 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{ return f.name === fieldName &#038;&#038; f.type === 'smsphone'; });\n      var isRequired = smsField ? smsField.required : false;\n      var shouldAppendCountryCode = smsNotRequiredRemoveCountryCodeEnabled ? isRequired : true;\n      \n      var phoneInput = document.querySelector('#mce-' + fieldName);\n      if (phoneInput &#038;&#038; defaultProgram.countryCallingCode &#038;&#038; shouldAppendCountryCode) {\n        phoneInput.value = defaultProgram.countryCallingCode;\n      }\n      \n\n\n      displayFlag?.addEventListener('click', function(e) {\n        dropdown.focus();\n      });\n\n\n      dropdown?.addEventListener('change', function() {\n        const selectedCountry = this.value;\n        \n        if (!selectedCountry || typeof selectedCountry !== 'string') {\n          return;\n        }\n        \n        const flagSpan = displayFlag?.querySelector('#flag-emoji-' + fieldName);\n        if (flagSpan) {\n          flagSpan.textContent = getCountryUnicodeFlag(selectedCountry);\n          flagSpan.setAttribute('aria-label', sanitizeHtml(selectedCountry) + ' flag');\n        }\n\n         \n        const selectedProgram = window.MC?.smsPhoneData?.programs.find(function(program) {\n          return program &#038;&#038; program.countryCode === selectedCountry;\n        });\n\n        var smsNotRequiredRemoveCountryCodeEnabled = true;\n        var smsField = Object.values({\"EMAIL\":{\"name\":\"EMAIL\",\"label\":\"Adresse mail\",\"helper_text\":\"\",\"type\":\"email\",\"required\":true,\"audience_field_name\":\"Adresse mail\",\"merge_id\":0,\"help_text_enabled\":false,\"enabled\":true,\"order\":0,\"field_type\":\"merge\"},\"LANGPREF\":{\"name\":\"LANGPREF\",\"label\":\"Langue de la Newsletter\",\"helper_text\":\"\",\"type\":\"dropdown\",\"required\":true,\"audience_field_name\":\"Langue de la 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{ return f.name === fieldName &#038;&#038; f.type === 'smsphone'; });\n        var isRequired = smsField ? smsField.required : false;\n        var shouldAppendCountryCode = smsNotRequiredRemoveCountryCodeEnabled ? isRequired : true;\n        \n        var phoneInput = document.querySelector('#mce-' + fieldName);\n        if (phoneInput &#038;&#038; selectedProgram.countryCallingCode &#038;&#038; shouldAppendCountryCode) {\n          phoneInput.value = selectedProgram.countryCallingCode;\n        }\n        \n        \n        updateSmsLegalText(selectedCountry, fieldName);\n        updatePlaceholder(selectedCountry, fieldName);\n        updateCountryCodeInstruction(selectedCountry, fieldName);\n      });\n    }\n\n    document.addEventListener('DOMContentLoaded', function() {\n      const smsPhoneFields = document.querySelectorAll('[id^=\"country-select-\"]');\n      \n      smsPhoneFields.forEach(function(dropdown) {\n        const fieldName = dropdown?.id.replace('country-select-', '');\n        initializeSmsPhoneDropdown(fieldName);\n      });\n    });\n    <\/script><\/p>\n<\/div>\n<\/div>\n<p>Ensuite, pour commencer \u00e0 prendre du volume, il faut partir sur des s\u00e9ries de 4, avec environ 8 \u00e0 15 r\u00e9p\u00e9titions.<\/p>\n<p>Enfin, il est int\u00e9ressant de temps en temps, sur un exercice de biceps peu risqu\u00e9, d&rsquo;augmenter drastiquement la charge et de faire 2 ou 3 s\u00e9ries avec 6 ou 8 r\u00e9p\u00e9titions maximum. L&rsquo;objectif ici est de \u00ab\u00a0choquer le muscle\u00a0\u00bb et travailler son syst\u00e8me nerveux, quitte \u00e0 tricher un peu.<\/p>\n<p>Pour celles et ceux qui veulent juste s&rsquo;affiner, et ne surtout pas prendre de volume musculaire &#8211; je pense surtout aux femmes mais certains hommes aussi &#8211; il faut veiller \u00e0 prendre des tous petits poids, et travailler sur des longues s\u00e9ries. Mais ici aussi, des petits s\u00e9ries avec charges mod\u00e9r\u00e9es \u00e0 lourdes, de temps en temps, lorsque votre niveau d&rsquo;\u00e9nergie est \u00e9lev\u00e9, peut s&rsquo;av\u00e9rer hyper-productif en termes de perte de masse grasse. Le tout associ\u00e9 bien s\u00fbr \u00e0 l&rsquo;alimentation Blooness, mod\u00e9r\u00e9e en <a href=\"https:\/\/blooness.com\/zh\/glucides\/\">glucides<\/a> et riches en ingr\u00e9dients sains.<\/p>\n<h3 id=\"attention-a-lamplitude-du-mouvement-et-a-linclinaison\">Attention \u00e0 l&rsquo;amplitude du mouvement et \u00e0 l&rsquo;inclinaison<\/h3>\n<p>Lorsque vous travaillez votre biceps sur un plan inclin\u00e9, un pupitre par exemple, il se cr\u00e9e une tension sur le tendon surtout lorsque vous faites une amplitude compl\u00e8te.<\/p>\n<p>C&rsquo;est pourquoi il est fortement conseill\u00e9 de partir sur une amplitude r\u00e9duite lorsque vous \u00eates en supination, surtout si vous \u00eates sur une surface inclin\u00e9e, ou de privil\u00e9gier les exercices qui se font debout (sans tricher en s&rsquo;aidant des \u00e9paules d&rsquo;un mouvement du dos vers l&rsquo;arri\u00e8re), ou assis.<\/p>\n<p><iframe loading=\"lazy\" title=\"Cet Exercice devrait \u00eatre interdit ! (Curl pupitre \u00e0 45\u00b0)\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/_35AvjjJuhU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>L&rsquo;id\u00e9e est d&rsquo;avoir le biceps finalement pas trop avanc\u00e9e mais bien perpendiculaire au sol, afin de limiter la tension sur le tendon.<\/p>\n<p>Par cons\u00e9quent, l&rsquo;id\u00e9al est donc de redresser le banc \u00e0 la verticale, ou de travailler avec des \u00e9lastiques ou en tirage. Pour le tirage, c&rsquo;est le m\u00eame mouvement que le curl assis d\u00e9crit en 2\u00e8 exercice de cet article avec la fameuse rotation. Voici toutes les explications concernant ce mouvement :<\/p>\n<p><iframe loading=\"lazy\" title=\"Des biceps massifs avec le curl poulie basse \u00e0 la corde\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/2yBGHNF2DQM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<div id=\"bloon-1826026422\" class=\"bloon-apres-le-contenu-2 bloon-entity-placement\"><div style=\"max-width: 900px; margin: 60px auto; padding: 60px 40px; background: linear-gradient(135deg, #e8f5e9 0%, #f0faf0 100%); border-radius: 24px; box-shadow: 0 10px 40px rgba(0,0,0,0.1); text-align: center;\">\r\n  <h2 style=\"font-size: 2.6em; color: #28a745; margin-bottom: 30px; font-weight: 800; text-transform: uppercase;\">\r\n    Nouveau : les Programmes Acc\u00e9l\u00e9r\u00e9s Blooness\r\n  <\/h2>\r\n  \r\n  <p style=\"font-size: 1.5em; color: #333; max-width: 800px; margin: 0 auto 40px; line-height: 1.6;\">\r\n    Pour des <strong>r\u00e9sultats rapides<\/strong> si vous cherchez \u00e0<br>\r\n    <strong>perdre du gras durablement<\/strong>,<br>\r\n    <strong>retrouver une \u00e9nergie stable toute la journ\u00e9e<\/strong>,<br>\r\n    et <strong>\u00e9loigner les maladies chroniques<\/strong>.\r\n  <\/p>\r\n  \r\n  <a href=\"https:\/\/blooness.com\/programmes\/\" \r\n     style=\"display: inline-block; background: #ff4757; color: white; padding: 22px 60px; border-radius: 50px; font-size: 1.6em; font-weight: bold; text-decoration: none; box-shadow: 0 10px 30px rgba(255,71,87,0.4); transition: all 0.3s;\">\r\n    D\u00e9couvrir les Programmes (67\u20ac \u00e0 vie) \u2192\r\n  <\/a>\r\n  \r\n  <p style=\"margin-top: 30px; font-size: 1.2em; color: #666;\">\r\n    Acc\u00e8s imm\u00e9diat au Guide premium + tous les programmes actuels et futurs<br>\r\n    <strong>Tarif fondateur limit\u00e9 \u2013 passera bient\u00f4t \u00e0 97\u20ac<\/strong>\r\n  <\/p>\r\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>L&rsquo;exercice roi de la longue portion du biceps : le curl sur banc inclin\u00e9 Le Curl sur banc inclin\u00e9 est souvent d\u00e9sign\u00e9 par les as de la musculation comme \u00e9tant le meilleur exercice pour l&rsquo;hypertrophie des biceps, et c&rsquo;est celui qui permet de couvrir quasiment tous les genres anatomiques, selon le roi de la musculation [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15505,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"pmpro_default_level":"","footnotes":""},"categories":[2150],"tags":[],"class_list":["post-15502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","pmpro-has-access"],"featured_image_src":"https:\/\/blooness.com\/wp-content\/uploads\/2020\/05\/biceps-exercices-1024x907.png","blog_images":{"medium":"https:\/\/blooness.com\/wp-content\/uploads\/2020\/05\/biceps-exercices-300x266.png","large":"https:\/\/blooness.com\/wp-content\/uploads\/2020\/05\/biceps-exercices-1024x907.png"},"ams_acf":[],"_links":{"self":[{"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/posts\/15502","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/comments?post=15502"}],"version-history":[{"count":0,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/posts\/15502\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/media\/15505"}],"wp:attachment":[{"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/media?parent=15502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/categories?post=15502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blooness.com\/zh\/wp-json\/wp\/v2\/tags?post=15502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}